Low FODMAP Chocolate Peanut Popcorn
Salty, chocolatey, and just a little addictive, this snack is the kind of thing that disappears fast — and it makes six generous portions, so there's at least a chance of sharing. The coating comes together in one small saucepan: dark chocolate (70% cacao or higher), smooth peanut butter, a splash of maple syrup, and coconut oil melt into a glossy, fudgy sauce that clings to every kernel. Navigating snack foods with a sensitive gut can feel like a minefield, since so many store-bought options sneak in high-fructose corn syrup, honey, or other problematic sweeteners. Here, each ingredient is chosen with portion size in mind — the peanut butter, maple syrup, and dark chocolate all stay well within comfortable low-FODMAP thresholds per serving. Once the warm coating is folded through the popcorn and spread onto a parchment-lined sheet, it sets at room temperature in about 15 minutes — no oven, no fuss. A pinch of flaky sea salt on top pushes the sweet-salty balance right over the edge in the best possible way. Pack it into lunchboxes, set it out at movie night, or just keep a portion on the counter and see how long your willpower holds.
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Learn more →Ingredients
6 servings
- ⅓ cup popcorn kernels
- 1 tbsp coconut oil
For the coating
- 3 oz dark chocolate (70% cacao or higher), roughly chopped
- 3 tbsp smooth peanut butter (no added sweetener or onion/garlic)
- 2 tbsp maple syrup
- 1 tbsp coconut oil
- ¼ tsp fine salt
For serving
- ¼ tsp flaky sea salt (optional)
Instructions
- 1
Line a large baking sheet with parchment paper and set aside. Heat 1 tbsp coconut oil in a large pot over medium heat until shimmering. Add the popcorn kernels, cover with the lid, and cook, shaking the pot every 30 seconds, until the popping slows to about 2 seconds between pops. Remove from heat immediately and transfer the popped corn to a large mixing bowl, discarding any unpopped kernels.
- 2
Combine the chopped dark chocolate, peanut butter, maple syrup, 1 tbsp coconut oil, and fine salt in a small saucepan over low heat. Stir constantly until the chocolate is fully melted and the mixture is smooth, about 3–4 minutes. Remove from heat.
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